Can You Jump on a Trampoline While Pregnant? Use This Guide.

Can pregnant women jump on trampolines?

Our trampoline provides us with hours upon hours of fun. A couple of years ago, my wife and I were expecting a first child and that got us thinking, can you jump on a trampoline while pregnant?

You should not jump on a trampoline while pregnant regardless of the stage of pregnancy. During this time, you experience changes in hormones and your balance and equilibrium are different. Any falls can potentially cause a serious injury to not just yourself but your growing fetus.

That said, could there be some exceptions? Or are there ways to mitigate the risks involved?

In this post, we shall examine some questions you should ask before deciding if you really should use a trampoline.

Common cause of injuries in pregnant women

According to reports, the following are the most common causes of injury among pregnant women:

  • Jumping too quickly or without a decent landing.
  • Not wearing a protective cup when jumping.
  • Jumping from a high spot
  • Jumping on wet surfaces
  • Jumping too close to edges

If you asked most doctors or obstetricians, they would likely advise you against playing on a trampoline. If they did, it would likely come with a lot of precautions.

Not surprising at all.

Decades back, a pregnant woman was injured while playing on a trampoline and from then on, AAPS has directed that women who want to jump on trampolines need to exercise extreme caution.

Can you safely jump on a trampoline while pregnant?

Unlike during a menstrual period, because another human life is growing inside you, you must take additional care of yourself and adjust your habits and exercises throughout pregnancy.

Pregnancy does not last indefinitely, sp taking extra precautions during the nine months of pregnancy can help you avoid complications.

You will resume your normal life after giving birth to your child.

However, jumping on a trampoline while pregnant isn’t for everyone.

Even if you were an avid athlete before becoming pregnant, you should still seek medical advice.

Pregnancy and the changes that occur in your body as a result of it are unique to each woman.

Why use a trampoline while pregnant?

If you were active prior to becoming pregnant, it is understandable that you wish to remain the same during pregnancy.

It will, however, be to a considerably smaller extent and there should definitely be no ice skating or mountain climbing.

According to, you should begin your exercise routine with five minutes of activity every day and gradually increase to a complete 30-minute workout or more.

While you may have been able to run for a few miles without difficulty before, you’ll discover that it becomes more difficult during pregnancy.

This is due to the fact that this is a high-impact activity.

A trampoline can cushion the impact by absorbing a large portion of your weight.

It can assist you in doing cardiac exercises as well as improving your immune system.

The latter is crucial not just for you but also for your child.

Exercising on a trampoline while pregnant by trimester

First trimester

While your physical composition or weight may not change throughout the first trimester, it is a critical time for your baby’s growth.

To utilize a trampoline during your first trimester, I recommend seeking medical authorization from your physician.

When you jump on an uneven surface, you run the risk of falling and harming yourself or the baby.

In general, the first trimester of your pregnancy is a delicate period.

At this time, light aerobic exercise is recommended.

So, if you’re in your first trimester, jumping on a trampoline is quite safe.

However, you should only use it sparingly.

Your body will not have many differences at this period, and you will not acquire too much weight, but your hormones will wreak havoc on your balance, resulting in nausea, dizziness, and vomiting.

Furthermore, prolactin is relaxing your joints.

You might even notice it while walking; your balance is wrong, and you’re more likely to fall and slide.

All of these changes can throw your balance off and cause falls, and while you may not hurt your baby, who may not even be the size of a bean yet, you may very well hurt yourself.

Again, proceed with caution.

Second and third trimesters

In the second trimester of your pregnancy, you will gain weight.

Although it will not be quite as much as you will at the end, your added weight on the trampoline may compromise your equilibrium. As a result, jumping on it is a bit dangerous.

However, if you’ve been lightly bouncing on it since the first trimester and haven’t experienced any irritation, you can continue doing so now.

Now that the baby is growing bigger, the risk of you falling because your center of gravity is askew is simply too great to take.

It’s easy to get injured, and your growing baby is no exception.

Furthermore, the risk of collapsing on your stomach is real, with potentially devastating consequences such as placental abruption and early childbirth.

To avoid falling or injuring yourself, avoid any workouts that demand abrupt actions, quick changes in direction, jumping, or bouncing.

Exercising on your back after the first trimester restricts blood flow; don’t land on your back or jump up after sleeping on your back.

Benefits of using a trampoline while being pregnant

Although there are dangers lurking for pregnant women who wish to use the trampoline, there are some benefits to consider too.

During pregnancy, it is common for women to experience mood swings. Jumping on a trampoline is a proven way to enhance your mood as it helps release endorphins

You should still keep your body fit and healthy during pregnancy, and trampolines offer a low-impact way to stay strong.

Carrying around extra weight during pregnancy increases the likelihood of back and neck aches. Light jumping on the trampoline increases blood flow which may alleviate the aches.

Safety precautions for using trampoline while pregnant

Just like you would treat a child, you need to instill some ground rules while using the trampoline to ensure your own safety. Don’t worry though, they are not some super strict or hard to follow rules.

  • Always have an adult near you to supervise and to provide any kind of support
  • Install an enclosure to prevent any falls out of the trampoline
  • Consider using only round trampolines as they are much safer when compared to square or rectangular trampolines.
  • Switch to a rebounder or mini-trampoline instead which you can use indoors. They frequently come with a stability bar which you can hold on to.
  • This should be obvious, but only one person at a time on the trampoline to avoid collisions.
  • Be sure to cover up any exposed metal parts that might injure you, and crucially, get someone to test the trampoline out before you get on.

Trampoline workouts for pregnant women

There are quite a number of trampoline workouts you can find on YouTube for pregnant women to follow, but as I looked through them, I get the uncomfortable feeling that they are mostly too intense.

Yes, there are women who can perform incredible feats during pregnancy, but that does not mean you need to. Having a stable head on your shoulders is the best thing for you and your baby right now.

Exercising on the trampoline is great, but if it were up to me, I would only recommend the following:

  • Light bouncing
  • High knees on the spot
  • Jogging on the spot
  • Squats
  • Heel raise

Trampolines Size For Pregnant Women

If you must jump on a trampoline, a small indoor trampoline is much safer than a large outside trampoline.

On the smaller version, you jump lower, and you may get a good exercise by only bouncing a few inches. A smaller trampoline also lowers your chances of falling to the ground if you are bouncing lightly.

I highly recommend getting one with a stability bar for extra safety.

When can you start trampolining after pregnancy?

You will typically need to rest anywhere from 6 to 8 weeks before considering any strenuous exercise.

With trampolining, it is best to consult with your doctor and equally important is knowing your body.

Your body tells you a lot about what you should know, and any activity should be done with increasing intensity so that you can gauge your body’s response.

I would also recommend that you use a rebounder first before attempting to use a regular trampoline.

Frequently Asked Questions (FAQs)

Can you go to a trampoline park while pregnant?

No, it is not advisable. The trampolines in trampoline parks are usually of a very large size and have multiple users at a time. This significantly increases the risk of injury, not to mention that it can be a rather unhygienic place to be while pregnant.

Can you use a mini-trampoline when pregnant?

Always consult your doctor before going on a trampoline, whether it is a regular-sized one or a rebounder. That said, rebounders are small and you can get one with a handle. You should also perform low-intensity workouts should you decide to use them.

Can jumping on a trampoline induce labor?

Gentle bouncing assists in lowering the baby and increasing pressure on the cervix, causing labor to begin. In fact, contractions have been observed to begin during a bumpy automobile journey. Some women have claimed that bouncing on a trampoline helped induce labor. To stay on the safe side, you should use a birthing ball instead.

Can jumping on a trampoline cause a miscarriage?

A miscarriage is unlikely if you jump on a trampoline while pregnant. However, you should be aware of where you are in your pregnancy. If you’re just a few days away from giving birth, stay far away from the trampoline. However, if delivery is still a long way off, you can jump on your trampoline today with the advice of your doctor.

What to do if a pregnant person gets injured during trampolining?

Injuries can happen to anyone and when someone is pregnant, you know it’s a high-priority situation. Check to see if you need to administer first aid. Call for emergency services right away if the person experiences any nausea, dizziness, or pains. Keep a lookout for amniotic fluid leakage or vaginal bleeding which are major signs to take immediate action.

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Jacob Mackay
Jacob Mackay

Hi, I'm Jacob Mackay. I work as a structural engineer currently based in Tampa, Florida. Trampolines have brought a ton of fun to my family and now I wish to pay it forward through this blog. You will find a trove of well-researched articles that will help you choose the best trampolines, how to use them safely, as well as pick up a few tricks that will impress your friends and family! Connect with me on LinkedIn or learn more about Trampoline Junction!